Eat raisins and almonds to boost your heart health

Raisins are cholesterol-free, low in sodium, high in fiber and totally fat-free which makes their nutritional value very high. Also eating almonds could help prevent diabetes and heart disease.

Eat raisins and almonds to boost your heart health Photograph: Google

Could eating raisins lower the risk of heart disease? This is the thinking behind a new U.S. trial comparing the effects of the dried fruit against other popular snack foods, such as biscuits, crisps and chocolate. Previous research has shown that people who ate raisins and started walking ­regularly had significant health benefits. Raisins are rich in potassium, important in regulating blood pressure, and their high fibre content makes them more filling than many other snacks. They are also a ­significant source of the antioxidants that interfere with cholesterol ­absorption and help fight disease.

Also eating almonds could help prevent diabetes and heart disease. Researchers found that incorporating the nuts into our diets may help treat type 2 diabetes, which accounts for 90 to 95 per cent of all cases. As well as combating the condition, linked to obesity and physical inactivity, it could tackle cardiovascular disease, said the report published in the Journal of the American College of Nutrition.

The study found that a diet rich in almonds may help improve insulin sensitivity and decrease LDL-cholesterol levels in those with pre-diabetes, a condition in which people have blood glucose levels higher than normal but not high enough to be classified as diabetes. The study – conducted at the University of Medicine and Dentistry of New Jersey – looked at the effects of consuming an almond-enriched diet on 65 adults with pre-diabetes. The group on the almond-enriched diet showed greater improvements in insulin sensitivity and significant reductions in LDL-cholesterol compared with the nut-free group.